Jessi
Weightlifting Wednesday
12 Rounds on the 2:00
1 Macho Man Complex
Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks
Cash out: 3 Rounds for quality
10 RDLs @80% heaviest complex from today
15 Single Arm DB Rows Per Arm
Workout Guidance
Macho Man is an old school CFNE barbell complex, and always a crowd pleaser when it pops up. The original version of this workout is a test of strength-endurance, where athletes complete the complex EMOM with a moderate load and see how long they’re able to hang on. Today we’re more focused on the maximal strength side of things, so we’re slowing the workout down to the 2:00, and starting with a lighter load, with the goal of increasing weight as we get deeper into this workout. Most people will be limited by their 3 rep push jerk at the end of the complex, so when you’re picking your weights don’t worry as much about the power cleans and front squats. Instead, think of how that third push jerk will feel, and work backwards from there.
Question of the day
What’s the strangest gift someone has gotten you?
Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details
Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.
